Monday, 06 July 2009
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5 Essential Nutrition Rules
Every successful bodybuilder understands that nutrition is a key component of any training program. Following correct nutritional practices will provide you with a stable amount of energy needed for daily activities and for each training session. Having an excellent nutrition base and enough rest are vital for ongoing bodybuilding success. Not following a sound nutritional plan will just limit your potential muscle gains and may put to waste all your effort and time invested on training.
According to Catherine Ratzin Jackson, author of the book "Nutrition for the Recreational Athlete", the eating habits of bodybuilders aren't always based on sound nutritional advice. She explains that many bodybuilders base their diet strategies on tips they've read in bodybuilding magazines or from -experts' at nutrition stores. Unfortunately, much of this advice is usually one-sided and does not provide the complete picture of the essentials of calorie intake, protein requirements and specific types of food to eat forweight loss. If you're just getting started with bodybuilding, here are some essential rules of nutrition used by professional bodybuilders:
1. Avoid rapid weight loss. Rapid weight loss can result in the loss of lean body tissue and make it very difficult to increase muscle size and strength. Extreme weight loss often results from starvation or low-calorie diets, and may result in electrolyte imbalances, water and important lean body mass. High protein, low-fat diets can be harmful to your
health and may prevent you from achieving your ideal body weight.
2. Always calculate your protein requirements. Muscles need protein to build up strength and mass. Just make sure that you are getting the right amount of it. Too much or too little of this nutrient will not produce your desired results. Different people need to take different amounts of protein as measured by their Recommended Dietary Allowance
(RDA). The RDA of protein for sedentary individuals is 0.8g/kg per day. While for athletes, the RDA is set at 1.0-1.5 g/kg. Make it a habit now to check the nutritional labels of each food you eat to keep track of your protein consumption.
3. Eat Fresh Foods. Eating fresh foods is an important component of any bodybuilding program. Stay away from artificial and processed food as much as possible. Natural foods from animal and plant sources give out the most nutrients to our bodies. Our bodies assimilate more nutrients from natural foods as compared with artificial foods.
4. Exercise caution in taking supplements. It is now widely acceptable to use supplements for performance enhancement. Supplements are a great help to any athlete but they do cause some negative side effects, especially if abused. Supplements are designed to be added, or supplement, our nutrition program. Supplements are by no means created to replace proper diet and exercise.
5. Watch what you eat before and after a workout. Muscle builds up significantly before and after you exercise. What you eat at this time will surely influence this process
either positively or negatively. Always monitor what you eat at this time by keeping a written record.These nutrition rules apply to anyone trying to get into shape. Which ones of these are you failing at or focus on the most?
Written by Chad J. Beck and posted on http://health-and-fitness-buzz.blogspot.com/
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Comments (5)
i definitely need to eat more fresh foods! working on it :)
I need to focus on my protein [and other nutrients] intake.
protein. i rarely ever eat foods with protein, bad as it is =P
i am also a fan of protein. i stick to a healthy asian diet, which lacks in protein altogether generally. so I tend to go overboard on the whey. no big deal as caution is exercised in the fact that I know my body.
you should only stick to the rules if you have no idea what your body is or isn't capable of, in my opinion. for those of us who have stopped growing (I'm 26) I think we can be comfortable knowing in what we can intake and what we can't. those who haven't figured that out are most likely watching professional wrestling on television while downing the better parts of a meat lovers pizza.
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